Apr 24, 2014

Friday 14.04.25

IMCF contributes to "Running with Laura"

Team WOD
In 3 person teams complete the following task:

- 3600m Run (1200m per partner)
while non rowing partners performs 20 minute AMRAP
- 100 Squats
- 100 Situps
- 100 Pushups
- 50 Wallballs (20/14)
- 50 Kettlebell Swings (53/35)

Post loads and results to www.ironmajorcrossfit.com

Coach's Notes. Standard Friday team WOD start time of 0600, warm up prior and be ready for a WOD brief at 0550.

Team WOD: In teams of three, one person runs while one person performs the exercises in the AMRAP and the last person rests. One partner must run at all times, until all 3600m are complete. Partners must rotate through running every 400m. Each partner must run a total of 1200m. While one partner runs, a second partner completes the AMRAP exercises in the order indicated above. The third partner rests. Once the first partner has completed 400m, all three partners switch stations.

Example: So, if Tom, Dick, and Harry are partners… Tom will start running 400m, while Dick starts the Squats, and Harry rests. When Tom completed 400m, Dick finished the 100 Squats and got 1 Sit Up. (WOW, he’s fast!) All three rotate as they discussed before the WOD started: Dick starts running 400m, Harry continues with the Sit Ups, and Tom rests. When Dick finishes runnin, he will rest, Harry will run, and Tom will pick up with the AMRAP movements. This is an example of how to rotate. You can reverse this rotation as well. Just decide before the WOD and stick to it, so that you ensure equal running distances.

Information about "Running with Laura": This is a week long initiative to record running miles in memory of CPT Laura Matejik Eberts, Staff Judge Advocate, who died March 21, 2011 in a rafting accident after returning home from a 12 month deployment to Afghanistan. She served with Combined Joint Interagency Task Force-435 and helped establish the detention operations center at Bagram Airfield. Full details Running With Laura FaceBook Page.


Sam Friend said...

I have really missed the CrossFit workouts this week. However, I've completed the requirements for the Germany Proficiency Badge each morning, including that nasty ruck march. The only training I did for that badge was CrossFit. So, I'd say it worked. However, I need a rest day with the blisters and sore muscles. Sorry, I won't be there in the morning for this one. But, please add 13 kilometers to the run for Laura total for my contribution this week. (Other CrossFitters also completed the badge requirements and could contribute their run totals.)

Steve Berlin said...

Will the WOD be at the Bubble?


Meet at bubble a 0550 for brief...0600 go time.

Jacob Heppner said...

Back Squat:
5x7 @ 355#
Then ran with the IMCF workout this morning. HVY SQT + Running is a bad idea.

Then Deadlifted with Carlos and Charles....watched Charles get 500# to his hip but lost his grip. #WannaBeLikeCharles

Jimmy Chen said...

Completed it with Kwame and Bryan. Finished with 740 points. Also, had the opportunity to talk with Steve who reminded us why we did this WOD. RIP, CPT Matejik.

Ross said...


Only got through Cadet PT today have to hit my workout later, but had fun with cadets we did the following workout down on the football turf.

10Rds of
Sprint 100m
10 sit-ups
Spring 100m
5 Burpees
Rest 1 Min

Cedric Burden said...

Great WOD our team completed 4800 meters and 643 points...RIP Laura